April Sets

Lactate Set scy

5x through:

  • 1 x 50      From side of the pool ALL OUT  (21.5s avg.)      on 3:00
  • 1 x 75      From side of the pool ALL OUT  (35.5s avg.)      on 6:00

Lactate Set scy & lcm

  • 3 x 200  Yards, Push Desc to all out (1:50, 1:47, 1:42)       on 7:00
  • 3 x 50’s   Meters from a dive ALL OUT   (23.5, 23.6, 23.8) on 6:00
  • 3 x 20’s   Meters from a push ALL OUT  (9.00, 8.80, 8.88) on 4:00

Speed Swim/Kick Set scy

  • 4 x 75     Swim fast                                                    on 1:20
  • 1 x 50      Kick ALL OUT Swim fast                              on :40
  • 1 x 25      Kick ALL OUT  underwater                           on :40
  • 1 x 125    Flop/drill/swim easy
  • 3 x 75      Swim fast                                                    on 1:30
  • 1 x 50       Kick ALL OUT Swim fast                              on   :40
  • 1 x 25       Kick ALL OUT  underwater                           on   :40
  • 1 x 125     Flop/drill/swim easy
  • 2 x 75       Swim fast                                                   on 1:30
  • 1 x 50       Kick ALL OUT Swim fast                               on   :40
  • 1 x 25       Kick ALL OUT  underwater                            on   :40
  • 1 x 125     Flop/drill/swim easy
  • 1 x 75       Swim fast                                                   on 1:30
  • 1 x 50       Kick ALL OUT Swim fast                              on   :40
  • 1 x 25       Kick ALL OUT  underwater                           on   :40
  • 1 x 125     Flop/drill/swim easy

Critical Speed Set lmc *favorite of the month*

3x through:

  • 1 x 50        (40 meters all out)                                on 1:40
  • 1 x 50        (40 meters all out)                                on 1:40
  • 1 x 50        (20 meters all out)                                on 1:40
  • 1 x 200      easy
  • 1 x 50         (30 meters all out)                                on 1:40
  • 1 x 50         (40 meters all out)                                on 1:40
  • 1 x 50         (30 meters all out)                                on 1:40
  • 1 x 200       easy
  • 1 x 50         (20 meters all out)                                on 1:40
  • 1 x 50         (30 meters all out)                                on 1:40
  • 1 x 50         (30 meters all out)                                on 1:40
  • 1 x 50         (20 meters all out)                                on 1:40
  • 1 x 200       easy

Kick/Swim Power Set scy

3x through:

  • 2 x 50       kick with parachute                                      on 1:10
  • 2 x 100     kick build in body line                                   on 2:00
  • 2 x 50       race kicking with slow arms                         on   :50

3x through:

  • 2x 50         swim with parachute fast                           on   :50
  • 2x 100      Negative split                                             on 1:30
  • 2x 50        swim with parachute fast                            on   :50
  • 1x 200      Negative split swim                                     on 3:00
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  1. Looking to start twice a week lcm workouts, so will give a modification of your favorite set a try. I’ll probably post later how it goes. Thanks for posting these.

  2. This looks very nice! I´ll try it next week and then comment on it, but looks hard! Thanks for posting!

  3. Scott Bryant

    This is great, thanks heaps for posting it

  4. Thank You for sharing your workouts and other training issues on your blog.
    As part of flight crew I can not always swim with the team due to my flying schedule. This site helps me to pick and choose (modify) what I need to do and/or concentrate on. Again, Thank You

  5. Hey Nick, on the critical speed set, I did the whole thing and like i said on twitter, it killed me. But I guess if I wanted to work on more of a cardio set, could I tone down the repeats and lower the times per 50? I would love to do just speed work for every practice but that just doesn’t seem too beneficial to break through where i’m at.

    • Sam,

      I would not suggest to do this set with adjustments to make it more of a cardio set. You will need longer distances more than a bunch of 50s. If you want to work on speed but not fatigue as much I would make changes like you suggested, drop a round or two and changing the times.

      If you want more cardio work you need something longer. You need a set with longer distances like 100s and 150s. Do something like 6 x 100 (75 swim, 25 kick at HR 140-150) and then 4 x 150 (75 swim, 50 kick, 25 build swim at HR 140-150) and have rest no more than 20-30 seconds. that’s more of a cardio/aerobic set.

  1. Pingback: April Water Training Update | Nick Brunelli

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